3290 Calorie Mediterranean diet and meal plan

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Primary diet types: Mediterranean diet plan, Paleo diet plan, Atkins / ketogenic diet plan, Vegetarian diet plan, Vegan diet plan, Gluten free diet plan Low carb free diet plan Low fat free diet plan High protein free diet plan

Example 3290 calorie mediterranean diet plan

Sunday's Diet Plan

3225.2 Calories 313.3g Carbs 180.1g Fat 112.8g Protein

Meal Summary	Ingredients	Directions
Breakfast 879.2 Calories \| 103.7g Carbs \| 39.6g Fat \| 37.4g Protein 2 serving Simple Spinach Scramble 503.9 Calories \| 13.6g Carbs \| 37.5g Fat \| 28.2g Protein 2 melon, medium (about 5" dia) (1.1 kg) Melons 375.4 Calories \| 90.1g Carbs \| 2.1g Fat \| 9.3g Protein	Simple Spinach Scramble scaled to 2 serving Melons 2 melon, medium (about 5" dia) Melons	Simple Spinach Scramble Clean the spinach off and throw it into a pan while still wet. Cook on medium heat and season with salt and pepper. Once the spinach is wilted, add the onion and bell pepper and cook until the onions are translucent and the pepper chunks are soft. Add the eggs and scramble until cooked. Top with salt and pepper. Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
Lunch 1106.8 Calories \| 93.0g Carbs \| 70.0g Fat \| 34.2g Protein 1 cup Seaweed Salad 76.3 Calories \| 8.4g Carbs \| 4.7g Fat \| 1.0g Protein 1 cup (122 g) Granola 596.6 Calories \| 65.0g Carbs \| 29.4g Fat \| 18.1g Protein 2 serving Almond Butter & Celery 433.9 Calories \| 19.6g Carbs \| 36.0g Fat \| 15.2g Protein	Seaweed Salad scaled to 1 cup Granola 122 g Granola Almond Butter & Celery scaled to 2 serving	Seaweed Salad Soak seaweed in 3 cups of water for 5 minutes Thinly slice carrots, cucumber, and cabbage Strain water from seaweed Mix and serve Almond Butter & Celery Spread almond butter on celery and enjoy!
Dinner 1239.2 Calories \| 116.6g Carbs \| 70.5g Fat \| 41.1g Protein 1 serving Summer Pasta 631.1 Calories \| 62.4g Carbs \| 31.2g Fat \| 30.2g Protein 2 serving Creamy Ramen Noodles 608.1 Calories \| 54.2g Carbs \| 39.3g Fat \| 10.9g Protein	Summer Pasta scaled to 1 serving Creamy Ramen Noodles scaled to 2 serving	Summer Pasta Chop tomatoes & basil. Mince garlic. Shred mozzarella. Combine tomatoes, cheese, basil, garlic, olive oil, garlic salt, and black pepper in medium bowl. Set aside. Meanwhile, cook pasta according to package directions. Drain pasta, and transfer to a serving bowl. Toss with tomato mixture. Serve. Creamy Ramen Noodles Bring water to boil in a small sauce pan. Add dried noodles and cook 3 minutes, or until noodles are tender. Stir occasionally. Drain away water. Return noodles to sauce pan. Add butter, milk and contents of seasoning packet. If your tastes desire, you may not use all of the seasoning packet. Heat on low heat and stir until butter is melted and noodles are coated with creamy sauce. Serve.